HYROX for Beginners: What It Is & How to Start

HYROX is a standardised fitness race: 8 × 1 km runs, each followed by one functional station, always in the same order, anywhere in the world. That standardisation is the point — your time in 2026 in one city is directly comparable to anyone's, anywhere. You can race solo, doubles, or relay.

Updated 2026-07-08.

The 8 HYROX stations, in order

1. 1000m SkiErg — full-body pull on the ski machine.
2. 50m Sled Push — push a weighted sled.
3. 50m Sled Pull — pull a weighted sled hand-over-hand.
4. 80m Burpee Broad Jumps — burpee, then jump forward.
5. 1000m Row — rowing machine.
6. 200m Farmers Carry — carry heavy kettlebells.
7. 100m Sandbag Lunges — walking lunges with a sandbag on your shoulders.
8. 100 Wall Balls — squat and throw a medicine ball to a target.

Detailed technique and pacing for each: see the 8 stations guide.

How to start training (your first 4 weeks)

• Run 2–3× a week. Mostly easy, one session of short intervals. Running is half the race, so this is your priority.
• Strength 2× a week. Squats, deadlifts, presses, plus wall balls and lunges. Build the engine that survives the stations.
• One combined session. Run 1 km, do a station, repeat 3–4 times. This "running on tired legs" is the whole skill of HYROX.

Then move onto the free 8-week plan to peak for race day.

Doubles is the easiest way in

Racing doubles with a partner splits the station work and makes your first HYROX far more approachable (and more fun). You don't need to know anyone who races — we'll match you with a partner for free.